What is Starch and Why Is It Bad for Weight Loss?

Low carbohydrate diets are a popular mode for weight loss. It is true that cutting out excess sugar, sweetened beverages, sweets, refined grains and packaged snacks that are high in carbohydrates is important for both weight loss and overall health.

On the other hand, some weight loss diets take out all or most sources of carbohydrates including nutrient rich fruits, vegetables, legumes and whole grains.

All sources of carbohydrates are often lumped together in how they affect the body when in reality foods that have carbohydrates can vary in how they impact the body.

The carbohydrate molecules are large and branched and are not broken down as quickly because the fiber slows the rate of absorption.

Sugar, white flour and other refined grains are examples of simple carbohydrates. These molecules can be broken down quickly and can raise blood sugar levels rapidly.

Cutting down on simple carbohydrates can be beneficial for weight loss. However, cutting out sources of complex carbohydrates, also considered starch, is not always associated with benefit for overall health or weight loss.

In fact, some research suggests eating sources of resistant starch may actually be beneficial for weight loss.

This is primarily why carbs get a bad rap for weight loss. Cutting out simple carbohydrates and excess sugar from the diet is recommended for weight loss.

However, complex carbohydrates are broken down differently. They get absorbed more slowly into the bloodstream and don’t cause a spike in blood sugar and insulin.

Complex carbohydrate sources also provide good sources of fiber, antioxidants, vitamins and minerals.

What is resistant starch?

Resistant starches are called as such because they actually resist digestion. Normally, carbohydrates are broken down into single and double units that can travel across the small intestine wall.

Then these molecules are in the blood stream and can be used for energy. Complex carbohydrates that have many branches take longer to get broken down for absorption, but simple carbohydrates may need no to little breakdown for absorption.

Resistant starches actually resist getting broken down and absorbed across the small intestine wall. The resistant starches then travel to the large intestine.

In the large intestine, the resistant starches act as fuel for bacteria in the colon. The colon bacteria produce short chain fatty acids which the body uses as energy.

Resistant starches can act as fuel for healthy bacteria (probiotics) which can provide benefits for immune function, digestive health and possibly many more benefits.

According to a 2017 Consumer’s Reports article (1) there are five types of resistance starches. Resistant starches can be found whole grains, seeds, legumes and under ripe bananas.

Foods that are often shunned by dieters like potatoes, pasta and rice can also be a source of resistant starches.

The trick to getting to most resistant starch out of these foods is to cook them and cool them down: i.e. eating leftovers.

The cooling process after cooking alters the chemical structure in a way that favors resistant starches.

Health benefits associated with resistant starch

A 2015 study (2) concluded the combined consumption of resistant starch and protein can increase fat oxidation and feelings of satiety.

More studies are needed with resistant starch and type 2 diabetes treatments, but this study suggests consuming resistant starch may have a positive effect on health.

Diets that are high in resistant starches like Asian diets are associated with lower risks for obesity and chronic diseases.

Traditional Asian diets are high in rice, vegetables, fruit, low in red meats, processed foods and sugar. The combination of this diet style is thought to provide many health benefits.

Resistant starches are part of this diet, but not the only component. Eating foods that are high in resistant starches can be healthy, but they should be a part of a diet that is high in other nutrient dense foods and an active lifestyle.

A 2014 study (4) compared the metabolic responses in East Asian Americans and Caucasian Americans when transitioning from a traditional Asian diet to a traditional Western diet.

Author Info

Holly Klamer, RD Holly is a registered dietitian (RDN) with a MS degree in nutrition and exercise science. She teaches culinary nutrition classes at Kalamazoo Valley Community College. You can connect with Holly on LinkedIn.

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Comments

I am happy to see a fair article on foods with Starch. I stop listening to my Doctor’s and paranoid rice haters and started eating 3 cups of steam rice a day and within three months I’ve lost 30 pounds I’m glad I can think outside the box I have never felt better Glory to my God.